Goodness! I've been really horrible at blogging lately. I think it's because I haven't really been up to anything. Normally when I write about something it's because it's a loud noise inside of me that desperately needs to get out. After reflecting on the last week I've noticed I've just been going through the motions of living. That's exactly what I never want to do! I always want there to be something remarkable that I feel the need to let everyone know.
Since I like sharing remarkable things, I want to share this total body workout I did yesterday.
BOSU Work
Biceps Curls
Squats
Crunches
Overhead Presses
Squat Hold
V-Sit Hold
Side Lateral Raises
Back Lunges off
V-Sit Hold with Twist
Front Raises
Wide Leg Squat
Plank (elbows on BOSU)
Repeat Twice (30 second each exercise)
More Strength: 2 max sets
Push ups
Pull ups
Roll ups (abs)
Out and in (abs)
Pike to plank on ball
Lat Pulldown Machine
Triceps Pressdown
Triceps Dips on Bench
Then in light of "just going through the motions" I want to state that this can be true of exercise. I tell my clients over and over to control their movements. I know this is a no-brainer but at the same time it's easy to go through the motions and not realize it....just like I did for the past week!
Wednesday, January 28, 2009
Sunday, January 18, 2009
Slip Up
As much as I absolutely hate to admit this, I've had a slip up. Arg! I have to write about this experience as painful as it is for me to admit that I got a little crazy over the last four days with sweets.
To start the story off right I need to express my love for traveling and vacationing. One of my theories on living life is to work really hard and play really hard. Thus my need to always schedule vacations.
So my husband, son and I met his parents for a quick trip to Disney World. I didn't melt until Thursday evening when Twix, Reeses, and snickers started calling my name. At first I ignored them. I knew they'd stop sooner or later and I could be tough and push through the moment. Then they started screaming my name and by then it was too late as my teeth were already sunken into Mr. Twix. Then, to top it off I had some coke. What an ugly night. Then Friday approached and it was a new day in my mind, I'd justify the previous night as "candy bar" night on my blog. No one would know...right? Friday night we went to a dinner show and did very well except the only darn thing they served to drink was coke. I thought that was extremely weird and even asked the waiter for some water although it never happened. So I drank some coke on Friday again. Saturday wasn't horrible. The day went very well but since we did so much walking I was STARVED by dinner. I had a hearty dinner and couldn't help but follow it up with a couple of bites of brownie. Then there was today, where I told myself I was going to behave. I went to a baby shower and gave into the cake and sugar cookies.
So, what is my deal? I practiced one sweet a week throughout the whole month of December making it through the holidays with ease. The first couple of weeks in January also went very smoothly. Then we go out of town for just a little tiny bit and bang, I've fallen off the wagon.
The phrase I repeat over and over again to my clients is "focus on the positives and don't let the negatives get you down." While I've just spent four paragraphs explaining in detail my failures I'll spend the following with the victories. This is a list of reasons why I WILL NOT give up on my sweet-a-week goal for 2009.
1. There is no benefit to giving up even when things get tough for me.
2. I'll make my own rules. Instead of throwing in the towel because I messed up, I'm going to group my sweets over the last four days, "Orlando Trip." We'll all know what I mean.
3. This is a growing and learning experience. I need to understand that my hunger and lack of discipline on vacations is an issue. Next time I'll be better prepared.
4. Even though the last four days was a sweet disaster, I'm doing better than most. I have a goal and a plan for the remainder of the year. Without that plan I would be lost and probably over-indulge on sweets most days of the week.
There it is, my confession of losing it and attempting to regain control. One thing that the last four days has taught me is that I hate being out of the driver's seat. I've really enjoyed the sweet-a-week experiment because it's given me the reigns to control my eating life. I like the realization that I purposefully skipped an unneeded sweet, or(better yet) saved up for a really enjoyable treat!
To start the story off right I need to express my love for traveling and vacationing. One of my theories on living life is to work really hard and play really hard. Thus my need to always schedule vacations.
So my husband, son and I met his parents for a quick trip to Disney World. I didn't melt until Thursday evening when Twix, Reeses, and snickers started calling my name. At first I ignored them. I knew they'd stop sooner or later and I could be tough and push through the moment. Then they started screaming my name and by then it was too late as my teeth were already sunken into Mr. Twix. Then, to top it off I had some coke. What an ugly night. Then Friday approached and it was a new day in my mind, I'd justify the previous night as "candy bar" night on my blog. No one would know...right? Friday night we went to a dinner show and did very well except the only darn thing they served to drink was coke. I thought that was extremely weird and even asked the waiter for some water although it never happened. So I drank some coke on Friday again. Saturday wasn't horrible. The day went very well but since we did so much walking I was STARVED by dinner. I had a hearty dinner and couldn't help but follow it up with a couple of bites of brownie. Then there was today, where I told myself I was going to behave. I went to a baby shower and gave into the cake and sugar cookies.
So, what is my deal? I practiced one sweet a week throughout the whole month of December making it through the holidays with ease. The first couple of weeks in January also went very smoothly. Then we go out of town for just a little tiny bit and bang, I've fallen off the wagon.
The phrase I repeat over and over again to my clients is "focus on the positives and don't let the negatives get you down." While I've just spent four paragraphs explaining in detail my failures I'll spend the following with the victories. This is a list of reasons why I WILL NOT give up on my sweet-a-week goal for 2009.
1. There is no benefit to giving up even when things get tough for me.
2. I'll make my own rules. Instead of throwing in the towel because I messed up, I'm going to group my sweets over the last four days, "Orlando Trip." We'll all know what I mean.
3. This is a growing and learning experience. I need to understand that my hunger and lack of discipline on vacations is an issue. Next time I'll be better prepared.
4. Even though the last four days was a sweet disaster, I'm doing better than most. I have a goal and a plan for the remainder of the year. Without that plan I would be lost and probably over-indulge on sweets most days of the week.
There it is, my confession of losing it and attempting to regain control. One thing that the last four days has taught me is that I hate being out of the driver's seat. I've really enjoyed the sweet-a-week experiment because it's given me the reigns to control my eating life. I like the realization that I purposefully skipped an unneeded sweet, or(better yet) saved up for a really enjoyable treat!
Sunday, January 11, 2009
Homeostasis
When I think of homeostasis, I think of balance, or rather, constant maintenance. The technical definition is the ability or tendency of an organism or cell to maintain internal equilibrium by adjusting its physiological processes. Of course, I'm going to relate this to health and weight management (notice I didn't say weight loss).Bigger than weight loss, the issue that relates to homeostasis is weight management. After all, isn't that how we get to the point of needing to lose weight? It's the failed attempt at maintaining homeostasis in our life. Wherever we look, most of the time weight adds on we're least present with ourselves and more occupied with some other aspect of our life. It doesn't seem to come full surface until we see a picture of ourself or realize none of our clothes fit anymore. Comparing homeostasis with weight management seems almost identical to me. We constantly need to check in with ourselves about how we are living. Our body does so much for us, the least we could do is vow to pay attention to it regularly.
Friday, January 9, 2009
Maxed Out
My dear neighbor, Julie, let me borrow her movie "Maxed Out" today. As most of you know I'm a huge Dave Ramsey fan which means I dislike debt (so I can't help but blog about this). I find it interesting that over losing weight, the number one goal for Americans in 2009 is to pay off debt. One of the many reasons I dislike debt is because it causes so much extra stress and anxiety in a person's life. Stress and anxiety that could be avoided by living within our means. However, I understand the pressure there is on many people to live a certain way, have certain things or even drive a certain car.
But is it really worth it? The debt will always have a grip on some part of our life. Why would we want to live that way? Is the stuff really worth it? I guess since most Americans are living in debt, it must be? Hmmmmm??
So this movie, Maxed out is one I would highly recommend. Watch the movie the whole way through, all the way through the credits. There are many layers of useful information brought about through a unique lens.
Check out the trailer here!
Lastly, if your goal is to work towards becoming financially free in 2009 get your hands on the book, The Total Money Makeover. Or better yet, see Dave live in KC on May 2nd! It could change your life as well as your family tree!
Tuesday, January 6, 2009
Training Never Ends
I think that's the single most important concept to get through our heads. It's so easy to work short term for a weight loss goal. That being said, I can't help but share this a part of an email Jillian Michael's sent out this week. It's from a gal who finally got the concept, "training never ends."
"Eight years ago when I graduated from high school, my highest weight ranged between 210 to 215 lbs. Fed up of the extra weight, I decided to go on a diet. Yes, a diet NOT a lifestyle change. I did it my way: calorie restricted and no carbs allowed. I'm guessing that I consumed at the most 700 calories a day. I went to eating fast food three times/day every day to drastically reducing my calorie intake so it's no wonder the weight came off that quickly!
I got down to 180 lbs and it felt great having people complimenting me every second of every day... Since I had reached my goal weight, I felt comfortable enough to reincorporate the same foods that had made me heavy. I thought I had the whole concept of 'moderation and willpower' figured out. In a blink of an eye, I had gained the weight back. Eight years later, I found myself weighing 235 lbs. Yikes!
I'm now 25, realizing how much the extra weight has robbed me from things, especially from dating. With knowing what I know now about health and fitness, diets don't work! The minute you go back to your old ways, the weight will come back and more. When I look back at it, I can believe how stupid I was. Actually, I was young, naive and uninformed. I've lost 38 pounds (went from 235 to 197) and I've got 47 more pounds to go!" – ShrinkingDiva
"Eight years ago when I graduated from high school, my highest weight ranged between 210 to 215 lbs. Fed up of the extra weight, I decided to go on a diet. Yes, a diet NOT a lifestyle change. I did it my way: calorie restricted and no carbs allowed. I'm guessing that I consumed at the most 700 calories a day. I went to eating fast food three times/day every day to drastically reducing my calorie intake so it's no wonder the weight came off that quickly!
I got down to 180 lbs and it felt great having people complimenting me every second of every day... Since I had reached my goal weight, I felt comfortable enough to reincorporate the same foods that had made me heavy. I thought I had the whole concept of 'moderation and willpower' figured out. In a blink of an eye, I had gained the weight back. Eight years later, I found myself weighing 235 lbs. Yikes!
I'm now 25, realizing how much the extra weight has robbed me from things, especially from dating. With knowing what I know now about health and fitness, diets don't work! The minute you go back to your old ways, the weight will come back and more. When I look back at it, I can believe how stupid I was. Actually, I was young, naive and uninformed. I've lost 38 pounds (went from 235 to 197) and I've got 47 more pounds to go!" – ShrinkingDiva
Thursday, January 1, 2009
Comfort Not Necessary
There was an email I received from a client of mine yesterday. She's someone that I would call a lifelong learner as she's constantly expanding her mind with new information. I'm just lucky enough that she shares it with me! Here's parts of that incredible email. The information is excerpts from Michael Port's (author of Book Yourself Solid) new book, The Think Big Manifesto.
Think Big Statement of Purpose for 2009
Get Comfortable with Discomfort (if the Shoe Pinches, It Fits)
When we are thinking small, we crave preordained outcomes.
We want to know what's going to happen before we begin.
Control is an illusion. The need to know how and where prevents all progress.
Outcomes are not the starting point.
The twin demons of failure and rejection are mental illusions, the standard bearers of "excusitis." They sap our will. They suck away our energy. Pressures exist. Deal with it. To do big things in the world is dangerous and vital.
Avoid control. Seek challenge. The more uncomfortable you are, the more challenged you are. Only then will you see the true liberation of breaking free from what you fear. It is life itself.
When we seek to control, it is because we fear the unknown, the out of control. What we fear is reality, because ultimately it can never be controlled. The reality of reality is this: Every time we find an answer, so, too, we find a conflict with that answer. The closer we come to the core of a matter, of ourselves even, the more we realize the contradictions in the world and in our own nature.
As we become more comfortable with discomfort, so our capacity to do big things increases. Know that if what makes us uncomfortable seems small, it's not the same thing as small thinking. Each challenge is our worthy opponent. As we take on bigger challenges, so the next larger challenge becomes more manageable. The more we overcome, the more we can overcome.
Think: Will I rise up and put myself in consistently uncomfortable situations in order to think big about what I offer the world, even if every fiber of my being tells me to sit down and shut up?
Yes.
Comfort is a relic.
What's inside your comfort zone? What's outside? What makes you uncomfortable? Why?
Statement of Discomfort
I will not seek control.
I will make visible my purpose, make promises in its service, and take risks to fulfill my commitments.
Think Big Statement of Purpose for 2009
Get Comfortable with Discomfort (if the Shoe Pinches, It Fits)
When we are thinking small, we crave preordained outcomes.
We want to know what's going to happen before we begin.
Control is an illusion. The need to know how and where prevents all progress.
Outcomes are not the starting point.
The twin demons of failure and rejection are mental illusions, the standard bearers of "excusitis." They sap our will. They suck away our energy. Pressures exist. Deal with it. To do big things in the world is dangerous and vital.
Avoid control. Seek challenge. The more uncomfortable you are, the more challenged you are. Only then will you see the true liberation of breaking free from what you fear. It is life itself.
When we seek to control, it is because we fear the unknown, the out of control. What we fear is reality, because ultimately it can never be controlled. The reality of reality is this: Every time we find an answer, so, too, we find a conflict with that answer. The closer we come to the core of a matter, of ourselves even, the more we realize the contradictions in the world and in our own nature.
As we become more comfortable with discomfort, so our capacity to do big things increases. Know that if what makes us uncomfortable seems small, it's not the same thing as small thinking. Each challenge is our worthy opponent. As we take on bigger challenges, so the next larger challenge becomes more manageable. The more we overcome, the more we can overcome.
Think: Will I rise up and put myself in consistently uncomfortable situations in order to think big about what I offer the world, even if every fiber of my being tells me to sit down and shut up?
Yes.
Comfort is a relic.
What's inside your comfort zone? What's outside? What makes you uncomfortable? Why?
Statement of Discomfort
I will not seek control.
I will make visible my purpose, make promises in its service, and take risks to fulfill my commitments.
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